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Band Triceps Kickback

Band Triceps Kickback

The Band Triceps Kickback is a popular exercise that targets the triceps muscles, located at the back of the upper arm. This exercise is highly effective in toning and strengthening the triceps, helping to improve arm definition and overall upper body strength. To perform the Band Triceps Kickback, you'll need a resistance band and a sturdy anchor point such as a door handle or a heavy piece of furniture. Attach one end of the band to the anchor point at waist height. Then, grasp the other end of the band with one hand, palm facing up, and step forward to create tension in the band. Begin the exercise by bending your knees slightly and hinging forward from the hips, keeping your back straight and core engaged. Start with your arm fully extended by your side, elbow bent at a 90-degree angle. From this starting position, slowly extend your arm backward, straightening it completely while keeping your upper arm parallel to the floor. As you extend your arm, focus on squeezing your triceps and maintaining a stable torso. Avoid any swinging or jerking motions during the movement. At the top of the movement, pause and briefly contract your triceps before slowly returning to the starting position. Repeat for the desired number of repetitions before switching sides. The Band Triceps Kickback is an excellent exercise for individuals of all fitness levels, as the resistance provided by the band can be easily adjusted by stepping closer or farther away from the anchor point. Incorporate this exercise into your upper body workout routine to build stronger, more defined triceps.


  • Stand with your feet shoulder-width apart and place one end of the resistance band under your right foot.
  • Hold the other end of the band with your right hand, keeping your palm facing inwards.
  • Bend forward at your waist, keeping your back straight and your left hand supporting your upper body on a bench or any stable surface.
  • Position your right upper arm parallel to the floor, with your elbow bent at a 90-degree angle and close to your side.
  • Extend your right forearm backwards, straightening your elbow while keeping your upper arm stationary.
  • Squeeze your triceps at the top of the movement and hold for a brief pause.
  • Slowly return to the starting position, bending your elbow and maintaining control.
  • Repeat for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent swinging.
  • Choose a band with resistance that challenges your triceps muscles without compromising your form.
  • Keep your elbows close to your body and your upper arm parallel to the ground throughout the movement.
  • Exhale as you extend your arm backward, focusing on squeezing your triceps at the end of the movement.
  • Take your time and avoid rushing through the exercise to maximize muscle activation.
  • Ensure that your wrist remains neutral and does not bend excessively during the movement.
  • Perform the exercise in a controlled manner, focusing on the quality of each repetition rather than quantity.
  • If you experience joint or tendon discomfort, decrease the resistance or consult with a fitness professional.
  • To add variety to your triceps workout, try different variations of the band triceps kickback, such as using a resistance band with handles or incorporating isometric holds.
  • Remember to warm up before performing the band triceps kickback to prepare your muscles for the exercise.

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